CHRISTmas Favorites

This Christmas, take some time to remember the reason behind the season.  Check out some of our favorite Christmas videos from the last few years!

The Reason Behind Christmas

Christmas Spirit

Kids and Christmas

Wise Men Still Seek Him

What Child is This?

O Come, Emmanuel

Angels We Have Heard on High

2013 LDS Christmas Devotional

Vegetables: Raw or Cooked?

Everyone knows vegetables are good for you.  Below, are the recommendations for daily vegetable intake if you do 30 minutes or less of exercise a day.  If you exercise more, you may need to increase your food intake to match the calories you burn.

Daily Recommendation
Children	2-3 years old 4-8 years old	1 cup 1 ½ cups
Girls	9-13 years old 14-18 years old	2 cups 2 ½ cups
Boys	9-13 years old 14-18 years old	2 ½ cups 3 cups
Women	19-30 years old 31-50 years old 51+ years old	2 ½ cups 2 ½ cups 2 cups
Men	19-30 years old 31-50 years old 51+ years old	3 cups 3 cups 2 ½ cups

Did you know that to get the daily recommendation of vegetables, you can eat them raw, cooked, frozen, or canned?  Did you also know that some vegetables are better for your health if you eat them a certain way?  Here are a few popular vegetables and a look at how heat affects some of their nutrients.

Tomatoes- Cooking significantly increases the amount of lycopene found in tomatoes so cooked or canned tomatoes can actually be better for you.  The lycopene increases because cooking breaks down the cell walls which releases nutrients.

Peas- When canned, they lose 85-95 percent of their Vitamin C.

            In general, Vitamin C is usually higher in frozen vegetables than fresh.

Mushrooms- Cooking brings out their potassium.

Onions- Cooking onions release flavonoids which can help prevent heart disease but it decreases the amount of phytonutrients which help curb your hunger.

Carrots- According to the Carrot Museum in England, there are many, MANY pros and cons to both ways.  Their suggestion is to just eat carrots, no matter how they are prepared.  Cooking does help break down the cell walls and increases the bioavailability of some nutrients (beta carotene which converts into Vitamin A), however it decreases most of the Vitamin C.

Spinach- Cooking will provide higher amounts of iron, calcium, fiber, Vitamin A and E.  Eating raw will provide more folate, Vitamin C, and potassium.

As you can see, there are pros and cons to cooking any vegetable.  Don’t fall into the trap that cooking decreases the nutrition of all fresh foods because it can enhance nutrition as well.  The best thing for your diet is to eat a variety of fresh and cooked vegetables.  Taste can be just as important because if you don’t like the taste of a vegetable, you won’t eat it.  So cook them however you will eat them!

Sources:

Campbell, M. (2013). Cooked vs. raw spinach for iron content. Retrieved from http://healthyeating.sfgate.com/cooked-vs-raw-spinach-iron-content-1420.html

Dr. Furhman. (2013). Raw vs cooked. Retrieved from https://www.drfuhrman.com/faq/question.aspx?sid=16&qindex=4

Dr. Oz Fans. (2011, January 4). Dr oz: Is it better raw or cooked? carrots, onions & red pepper. Retrieved from http://www.drozfans.com/dr-ozs-advice/dr-oz-is-it-better-raw-or-cooked-carrots-onions-red-pepper/

Health. (2013). Raw or cooked: Which vegetables are healthier?. Retrieved from http://www.health.com/health/gallery/0,,20667296_2,00.html

Parker-Pope, T. (2013, October 10). Ask well: Does boiling or baking vegetables destroy their vitamins?. Retrieved from http://well.blogs.nytimes.com/2013/10/18/ask-well-does-boiling-or-baking-vegetables-destroy-their-vitamins/?_r=2

United States Department of Agriculture. (2013).Vegetables. Retrieved from http://www.choosemyplate.gov/food-groups/vegetables.html

World Carrot Museum. (2013, November 10). Carrots nutrition and good health: Pigment power. Retrieved from http://veganismisthefuture.com/tag/vegetables/ 

Pictures: http://veganismisthefuture.com/tag/vegetables/

Preventing Running Cramps

Running can be a daunting task.  When starting an exercise routine, many people are most worried about stepping on a treadmill or getting up the courage to run outside.  While there are many reasons people do not want to start running, one is that they have either heard stories of getting running cramps, or they have run in the past and gotten a running cramp themselves.

A side cramp can also be called a side stitch.  WebMD says that these stitches are most often caused by shallow breathing.  This happens a lot in inexperienced runners.  If you start to get a side stitch, it’s a good sign that you should start focusing more on breathing deeply.  Another cause of side stitches are an imbalance of electrolytes (such as calcium, sodium and potassium) in your blood, which is usually due to poor hydration.

A stomach cramp can also be caused by incorrect breathing.  Military.com suggests a breathing pattern of inhaling for three steps and exhaling for two.  Another cause is running on a full stomach.  To prevent this, do not drink large amounts of fluid or eat a large amount 2-4 hours before exercising.  Right before, and during, exercise you can take small sips of fluid (1-2 swallows) at a time.  This will help you stay hydrated for your full workout.  A third way to prevent these is to strengthen your abdominal muscles. 

A calf cramp can be caused by an imbalance in electrolytes, as with a side cramp.  Make sure you are well hydrated.  After a workout, be sure to stretch.  You can find many resources online to see which stretches will best help your leg muscles.  A third factor in calf cramps, are the shoes you wear.  You will definitely want to invest in good running shoes if you plan to start running on a regular basis.  To find out what shoe would be best for you and if shoe inserts could help reduce calf/ leg cramps, visit with a podiatrist, orthopedist, or physical therapist.  If you don’t have a resources to do so, visit a local running shoe store and take advantages of any services they offer.

By implementing these tips you will hopefully reduce the amount and severity of your running cramps. 

Sources:

Doheny, K. (2013, August 22). How to stop runner's cramps. Retrieved from http://www.webmd.com/fitness-exercise/features/how-to-stop-runners-cramps?page=2

Paul, S. (2012, October 8). Help! i keep getting calf cramps. Retrieved from http://www.runnersworld.com/beginners/help-i-keep-getting-calf-cramps

Smith, S. (2013). How to avoid stomach cramps when running. Retrieved from http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps 

Pictures: http://www.brazosrunning.com/

http://running.competitor.com/2013/09/news/got-cramps-heres-how-to-stop-them_83661

http://www.runnersworld.com/running-tips/four-ways-stop-dreaded-side-stitch

FREE Meningitis Clinic

On December 4^th, from 8:00 am – 4:00 pm the Student Health Center will be sponsoring a FREE meningitis clinic for students.  All BYU-Idaho students are eligible to receive this $150 vaccine completely FREE on this day.  The clinic will be held in the Manwaring Center by the Information Desk.

Meningitis is an inflammation of the membranes surrounding your brain and spinal cord.  According to the CDC, there were 4,100 cases of bacterial meningitis between the years 2004-2007 (most recent data available) and there are approximately 1,000- 2,000 cases per year.  10-15% of all people who contract meningitis will die, even when they are treated with antibiotics. 

College students who live in dorms or other close quarters are at a much higher risk for meningitis as well as anyone else living in close proximity to many people (such as military personnel).

Sources: Centers for Disease Control and Prevention

Picture: http://children.webmd.com/vaccines/meningitis

Questions to Ask Your Doctor

Going to the Health Center, or a doctor’s office, can be intimidating.  The providers are well educated and from listening to your symptoms and running a few tests, they can usually tell you what is wrong with your body and what you need to do to get better.  When the diagnosis is something unfamiliar to you, it is important that you ask questions so you can have a better understanding of your condition.  As a patient, you have the right to participate in decisions regarding your health care and treatment so if you have questions about the tests that are being run or a medication you are prescribed, ASK!

Here are a few simple questions you can ask your provider each time you visit the office:

    1. What is my main problem?

    2. What do I need to do?

    3. Why is it important for me to do this?

If you understand the answers to these questions, you will be much better off in understanding your condition and the treatment needed.

Source:  BYU-Idaho Student Health Center Handout

Halloween Candy Calories

Halloween is a sweet tooth’s paradise.  Candy, candy and MORE candy!  Besides the haul you’re able to harvest from one night’s hard work, there are also the days leading up to Halloween.  Candy corn, caramel apples, pumpkin rolls…how is anyone supposed to make health choices this time of year?! 

It’s easy to get caught in the “fun-size trap” and pretty soon one fun-size candy bar has turned into six fun-size candy bars.  We’ve compiled a list of some of the calories in your favorite Halloween treats to help you make smart choices this Halloween, and not eat too many of those little fun-size snacks.

Regular Hershey’s Bar – 210 calories
Hershey’s Minatures – 1 Piece = 42 calories; 5 pieces = 210 calories

Reese’s Cup – 105 calories
Reese’s Miniature – 1 cup = 44 calories; 5 cups = 220 pieces

KitKat Regular Bar – 210 calories
KitKat Fun Size Bar – 1 piece = 70 calories; 3 pieces = 210 calories
KitKat Miniatures – 1 piece = 42 calories; 5 pieces = 210 calories

Heath Bar – 210 calories
Heath Minature – 1 piece = 38 calories; 6 pieces = 230 calories

Snickers Bar – 250 calories
Snickers Fun Size- 1 piece = 80 calories; 3 pieces = 240 calories
Snickers Minatures- 1 piece = 43 calories; 6 pieces = 258 calories

Skittles Bag- 250 calories
Skittles Fun Size Bag – 1 bag = 61 calories; 4 bags = 244 calories

Regular M&M’s Bag = 240 calories
Regular M&M’s Fun Size Bag- 1 Bag = 73 calories; 3 bags = 240 calories
Peanut M&M’s Bag = 250 calories
Peanut M&M’s Fun Size Bag- 1 bag = 90 calories; 3 bags = 270 calories

Twix Bar (technically 2 bars) – 250 calories
Twix Fun Size Bar – 1 bar = 125 calories; 2 bars = 250 calories
Twix Miniatures- 1 bar = 50 calories; 5 bars = 250 calories

Candy Corn – 1 piece = 7.3 calories; 19 pieces = 140 calories

Jolly Ranchers – 1 piece = 23 calories; 3 pieces = 70 calories

Life Savers – 4 pieces = 40 calories

Starburst – 8 pieces = 160 calories

All Calorie information came from the official website for the respective candy bar and Candy Corn came from fatsecret.com. 

Picture sources:

--http://picky-palate.com/2009/07/23/peanut-butter-and-mini-chocolate-bar/

--http://thekrazycouponlady.com/2012/10/23/kit-kat-or-reeses-snack-size-candy-only-1-83-at-rite-aid/

--http://www.candywarehouse.com/candy-type/candy-and-chocolate-mini-packs/products/mandms-fun-size-candy-packs-50-piece-bag/

--http://en.wikipedia.org/wiki/Candy_corn

Emergency Preparedness for Students

Growing up, many students had parents who took care of their emergency preparedness and food storage.  Now that you are away at college, you are on your own.  Many students don’t worry about having an emergency plan because of cost, space or time but it is vital that each student take responsibility for themselves in case of an emergency.

While it may not be feasible to have a whole three month to one year food storage supply, student can have a 72-hour kit.  72 hour kits can be as simple or as complex as you want them to be.  For a student, a good amount would be what you can fit in a large backpack.  This can then be stored under your bed or in a closet without taking up too much space. 

A few things to consider having in your kit include:

• A 3-day supply of non-perishable food.  A good rule of thumb is to go through your food every six months and rotate it out.  General Conference is a good time to do this.
• Good choices include food in a can with a pop tab for easy access Other good choices include foods that don’t need to be cooked such as tuna, ravioli, and canned fruit.  Protein bars, and a few treats such as a bag of cookies or your favorite fruit snacks may come in handy as well
• As much water as you can!  Large amounts of water can be stored outside of the backpack but try to squeeze a few bottles in the bag or in its outside pockets.
• A flashlight with extra batteries
• A first aid kit
• A whistle to signal for help
• Moist towelettes and garbage bags for personal sanitation
• A small toothbrush and toothpaste
• A complete change of clothing (don’t forget your socks!)
• A few basic tools such as a pair of pliers or hammer
• A laminated card with your basic information as well as contact information for family or friends outside of the region
• Spare cash

There are many other items that can go in a 72 hour kit.  If you take a medication regularly, check into having a spare dose.  Other health supplies needed could include an extra pair of glasses and feminine hygiene products. You may also want copies of important documents such as a birth certificate. 

BYU-Idaho has a plan ready in case disaster should strike.  Each semester or so, the university sends out emails to all students as part of the emergency plan.  Follow the instructions given so that you will know if an emergency happens.  The school also has a text messaging system set up in the event of an emergency.  Recently, this system had to be utilized to notify students of a winter power outage on campus and in the community.  Because of the cold temperatures, the system notified students of a building that was open and heated in case they needed refuge from their apartment.  It also let students know that classes were cancelled and at what time they were to resume.

The church has numerous resources to give you tips on how to build your emergency preparedness.  Check out the following website for ideas as well as talks and articles on the subject:

http://www.lds.org/search?lang=eng&query=emergency+preparedness

This week, take some time to create your own emergency plan.  If you are on a tight budget, try purchasing one item for your kit per week and by the end of the semester you will have a full-fledged 72-hour kit.  

Sources:

Carlile, B. (2013, April 15). Emergency preparedness on a small scale. Retrieved from http://universe.byu.edu/2013/04/15/emergency-preparedness-on-a-small-scale1/

Jan. [Web log message]. (2012, July 9). Retrieved from http://www.thetipgarden.com/2012/07/emergency-preparedness-72-hour-kit-for.html

rjones34. (2010, September 16). Being prepared, even as a student. Retrieved from http://bepreparedutah.wordpress.com/2010/09/16/being-prepared-even-as-a-student/

www.lds.org

Pictures:

http://idisaster.wordpress.com/category/social-media-and-disaster-preparedness/

http://store.lds.org/webapp/wcs/stores/servlet/Product3_715839595_10557_21004_-1__195503

Energy Drinks: What are they all about?

As of August 2012, “energy drink” was officially listed in Miriam Webster’s Collegiate Dictionary.  They define an energy drink as “a usually carbonated beverage that typically contains caffeine and other ingredients (as taurine and ginseng) intended to increase the drinker's energy.”

In the last ten years, energy drink sales have skyrocketed.  Between 2001- 2006, energy drink sales increased by 50% each year!  Currently, the industry is worth about $13 billion.

So where did energy drinks get their start? 

In the United States, energy drinks were around as early as the early 1900’s.  In 1904, the Coca-Cola Company was forced to decrease the amount of caffeine in their product which put an end to the first wave of energy drinks.  What we currently think of as an energy drink first became popular in Japan in the 1960’s.  The United States didn’t catch the wave until Jolt Cola was introduced in 1985.  This product’s slogan was “All the Sugar and Twice the Caffeine” and was a hit on college campuses.

In 1995, Pepsico came out with Josta but discontinued it in 1999.  They didn’t return to the energy drink arena until the introduction of AMP in 2001. 

Red Bull, one of the most popular energy drinks, was put on the market in 1997 in the United States and continues to be one of the most popular brands.

What is in an energy drink?

The main purpose of an energy drink is to give the drinker more…energy!  Most energy drinks contain high doses of caffeine.  This is the same ingredients found in soft drinks and coffee.  The difference is the amount that is in a serving.  Energy drinks can contain almost twice as much caffeine as coffee BUT do your research ahead of time.  Some brands of coffee contain more caffeine than some brands of energy drinks.  Three other popular stimulants include taurine (used in Red Bull), ginseng and guarana.  Most drinks also contain high amounts of sugar which can be detrimental to health for many other reasons.

Surprisingly, in the United States, caffeine dosage does not have to be listed on the bottle.  Many lawmakers are working to try to get that policy changed.   

Why are people drinking them?

College campuses are where you will find the highest use of energy drinks.  Students use them as a way to maintain focus during long nights studying, and also as a legal means to get “high.”  Many brands target the male teenagers and 20-somethings for their products.  A FoxNews article stated that Red Bull is becoming too mainstream and the target demographic is turning more towards Monster and Rockstar because of the punk rock and partying edge it offers.

A problem on many college campus’s is the mixing of energy drinks and alcohol.  Because alcohol is a depressant and energy drinks are a stimulant, they counterbalance each other and those who drink may feel like they are alert and okay to drive, but are actually very drunk.  They may also drink more because their body can’t tell how much alcohol it has really had.

While energy drinks are legal and highly used, even on BYU-Idaho’s campus, there are still dangers associated with drinking them.  If you do decide to have an energy drink, drink only one regular sized can to help give you the energy you need.  If, for some reason, you feel you need more, you may want to check out your sleeping/ studying habits to find where you can schedule more time for your body to naturally rest and receive energy.  Don’t let your body become dependent on artificial substances! 

Check out other posts on this blog about eating healthy and exercising for more tips on garnering as much energy as possible for your day.

The Gospel Perspective

Ever wonder what our church leaders are saying about Energy Drinks?  Check out this Ensign and New Era article that shed some light on their dangers and consequences.

http://www.lds.org/ensign/2008/12/the-energy-drink-epidemic?lang=eng

http://www.lds.org/new-era/2008/12/energy-drinks-the-lift-that-lets-you-down?lang=eng

Sources: 

Associated Press. (2006, October 31). Teens abusing energy boosting drinks, doctors fear. Fox News. Retrieved from http://www.foxnews.com/story/2006/10/31/teens-abusing-energy-boosting-drinks-doctors-fear/

Brown University. (2012). Energy drinks. Retrieved from http://brown.edu/Student_Services/Health_Services/Health_Education/alcohol,_tobacco,_&_other_drugs/energy_drinks.php

Energy drink. (2013, October 15). Retrieved from http://en.wikipedia.org/wiki/Energy_drink

Energy fiend. (2013). Retrieved from http://www.energyfiend.com/

Watson, Stephanie.  "How do energy drinks work?"  04 October 2006.  HowStuffWorks.com. <http://science.howstuffworks.com/innovation/edible-innovations/energy-drink.htm>  15 October 2013.

Zelman, K. (2013). What's the buzz about energy drinks. Retrieved from http://www.webmd.com/food-recipes/features/whats-the-buzz-about-energy-drinks

 Pictures:

http://thinkprogress.org/health/2012/11/15/1194451/energy-drinks-dangerous/

http://doubleawesome.com/2009/07/jolt-cola/

http://www.energydrinksports.com/what-is-the-best-energy-drink/

How to Soothe a Sore Throat

Fall season is cold season.  Cold as in “Brrrrr, Rexburg is so cold!” And cold as in “I think I’m coming down with a cold”.  Neither one are pleasant experiences for your average person.

While there isn’t much a student can do about the ever-decreasing temperature, there are plenty of things you can do about oncoming colds and sore throats.  For ideas on how to prevent colds, check out THIS (will link to blog post) previous blog post.  Here we will offer some tips on how to calm that annoying sore throat. 

First, let’s discuss some causes for sore throats.  The most common cause is due to a viral infection such as the common cold, flu, or viral infections such as mononucleosis.  They can also be caused by a bacterial infection such as strep throat.  Finally, there are external causes for sore throat such as allergies, dryness (which is especially bad in the winter), air pollution and muscle strain.

Here are a few ideas to help you calm your sore throat:

- Take acetaminophen (Tylenol) for the fain and/ or fever.  You may alternate this with an anti-inflammatory drug such as Advil or Aleve.  These will help reduce swelling and can also help if you have an accompanying fever.

- Gargle saltwater.  This can also help reduce swelling and relieve discomfort.  Providers recommend dissolving 1 tsp salt into 1 cup warm water.

- Drink fluids.  Keeping yourself hydrated is important to keeping your mucous membranes moist and better able to fight illness.  Warm liquids, such as broth, will also feel good going down.

- Use throat lozenges.  These help your mouth secrete saliva to keep your throat wet.  Some have a local anesthetic in them which helps to numb the area.  Ones including menthol or eucalyptus are more effective.

- Use a humidifier in your bedroom.  If you sleep with your mouth open the dry air can irritate your throat.  Increasing humidity helps keep mucus membranes moist.  If you do not have a humidifier, try leaving a pot/pan of water by your bedside.

- Get rest.  Resting is hard for busy college students but sometimes just taking a day to sit and not overexert yourself can be very beneficial and speed your recovery.  While you are resting, try not to talk too much as this can strain your throat area as well.

Hopefully by using one or more of these tricks you will be able to provide some relief to your sore throat.  If it doesn't resolve itself within a few days or if your symptoms worsen, see your doctor.

Sources:

Web MD. (2011, May 24). Sore-throat home treatment. Retrieved from http://www.webmd.com/cold-and-flu/tc/sore-throat-home-treatment

Mayo Clinic Staff. (2013, May 7). Sore throat. Retrieved from http://www.mayoclinic.com/health/sore-throat/DS00526/DSECTION=treatments-and-drugs

MacMillian, A. (2013). 10 ways to sooth a sore throat. Retrieved from http://www.health.com/health/gallery/0,,20640098,00.html

Pictures:

http://www.goodhousekeeping.com/recipes/cooking-tips/homemade-chicken-broth#slide-1 

http://healthyliving.msn.com/diseases/cold-and-flu/10-ways-to-soothe-a-sore-throat 

http://www.sandyrooney.com/usher-in-cold-season/

The 5 Love Languages

Many people have heard of the love languages but few know what they are or why they are important. 

The love languages were developed by Dr. Gary Chapman.  He is a pastor and marriage counselor with over 35 years experience.  After years of working with couples who felt like “my spouse doesn’t love me anymore!” he began to see patterns in their behaviors and responses to why they felt that way.  Those responses all fell into five categories which he called the Five Love Languages.  These love languages became the topic of conferences he would present at and eventually he wrote a book which has now sold over 18 million copies. 

The love languages can help you discover how you give and receive love in the most meaningful way.  Below are the five languages and short descriptions of what they entail (straight from the official website).  If you are interested in finding out what your love language is, visit the official website at www.5lovelanguages.com. 

Quality Time

In the vernacular of Quality Time, nothing says, “I love you,” like full, undivided attention. Being there for this type of person is critical, but really being there – with the TV off, fork and knife down, and all chores and tasks on standby – makes your significant other feel truly special and loved. Distractions, postponed dates, or the failure to listen can be especially hurtful. Quality time also means sharing quality conversation and quality activities.

Acts of Service

Can vacuuming the floors really be an expression of love? Absolutely! Anything you do to ease the burden of responsibilities weighing on an “Acts of Service” person will speak volumes. The words he or she most want to hear: “Let me do that for you.” Laziness, broken commitments, and making more work for them tell speakers of this language their feelings don’t matter. Finding ways to serve speaks volumes to the recipient of these acts.

Receiving Gifts
Don’t mistake this love language for materialism; the receiver of gifts thrives on the love, thoughtfulness, and effort behind the gift. If you speak this language, the perfect gift or gesture shows that you are known, you are cared for, and you are prized above whatever was sacrificed to bring the gift to you. A missed birthday, anniversary, or a hasty, thoughtless gift would be disastrous – so would the absence of everyday gestures. Gifts are visual representations of love and are treasured greatly

Physical Touch
This language isn’t all about the bedroom. A person whose primary language is Physical Touch is, not surprisingly, very touchy. Hugs, pats on the back, holding hands, and thoughtful touches on the arm, shoulder, or face – they can all be ways to show excitement, concern, care, and love. Physical presence and accessibility are crucial, while neglect or abuse can be unforgivable and destructive. Physical touch fosters a sense of security and belonging in any relationship.

Words of Affirmation
Actions don’t always speak louder than words. If this is your love language, unsolicited compliments mean the world to you. Hearing the words, “I love you,” are important – hearing the reasons behind that love sends your spirits skyward. Insults can leave you shattered and are not easily forgotten. Kind, encouraging, and positive words are truly life-giving.

Source: www.5lovelanguages.com